Healthy Lifestyle Diets Healthy Low-Carb Recipes Low-Carb Main Dish Recipes Low-Carb Casserole Recipes Baked Asparagus & Cheese Frittata 4.6 (7) 6 Reviews Perfect for a spring brunch or light supper, this Italian omelet is baked so it is easy to serve to a group. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Photo: Antonis Achilleos Cook Time: 20 mins Additional Time: 40 mins Total Time: 1 hr Servings: 6 Yield: 6 servings Nutrition Profile: Bone Health Healthy Aging Healthy Immunity High Calcium Low Carbohydrate Low-Calorie Vegetarian Jump to Nutrition Facts Ingredients 2 tablespoons fine dry breadcrumbs 1 pound thin asparagus 1 ½ teaspoons extra-virgin olive oil 2 onions, chopped 1 red bell pepper, chopped 2 cloves garlic, minced ½ teaspoon salt, divided ½ cup water Freshly ground pepper, to taste 4 large eggs 2 large egg whites 1 cup part-skim ricotta cheese 1 tablespoon chopped fresh parsley ½ cup shredded Gruyère cheese Directions Preheat oven to 325 degrees F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray. Sprinkle with breadcrumbs, tapping out the excess. Snap tough ends off asparagus. Slice off the top 2 inches of the tips and reserve. Cut the stalks into 1/2-inch-long slices. Heat oil in a large nonstick skillet over medium-high heat. Add onions, bell pepper, garlic and 1/4 teaspoon salt; cook, stirring, until softened, 5 to 7 minutes. Add water and the asparagus stalks to the skillet. Cook, stirring, until the asparagus is tender and the liquid has evaporated, about 7 minutes (the mixture should be very dry). Season with salt and pepper. Arrange the vegetables in an even layer in the prepared pan. Whisk eggs and egg whites in a large bowl. Add ricotta, parsley, the remaining 1/4 teaspoon salt and pepper; whisk to blend. Pour the egg mixture over the vegetables, gently shaking the pan to distribute. Scatter the reserved asparagus tips over the top and sprinkle with Gruyere. Bake the frittata until a knife inserted in the center comes out clean, about 35 minutes. Let stand for 5 minutes before serving. Rate it Print Nutrition Facts (per serving) 193 Calories 11g Fat 10g Carbs 15g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Calories 193 % Daily Value * Total Carbohydrate 10g 4% Dietary Fiber 2g 7% Total Sugars 3g Protein 15g 29% Total Fat 11g 14% Saturated Fat 5g 25% Cholesterol 147mg 49% Vitamin A 1474IU 29% Vitamin C 32mg 36% Folate 97mcg 24% Sodium 381mg 17% Calcium 246mg 19% Iron 1mg 8% Magnesium 27mg 6% Potassium 312mg 7% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved